03 | Phases of Injuries

In sport psychology, we look at the journey from being injured to returning to play in three phases. I find that for injured athletes, understanding these phases is helpful. It allow you to see the process in a structured way instead of just feeling lost somewhere between the two.

Each phase has a drop down menu of physical responses, psychological responses, and psychological strategies. Use the psychological strategies menu to link to other modules in this course that can help you train your mental game during your specific phase of the process.

Phase I: Reaction to Injury

When you have just been injured, you are experiencing a lot all at once. You are reflecting on what just happened and probably doing an analysis of what you “should” have done. (Don’t stay there long. It doesn’t help the mindset.) You are in the moment possibly with adrenaline flowing and pain surging. You are also thinking about the future and wondering “what if.” (Again, don’t stay in that place too long.)

Physically, athletes typically focus on 1) controlling or managing pain and swelling and 2) movement/function of the injured body part is either. Movement and function may be limited because of pain, swelling, muscle spasm, etc. or purposely restricted by immobilization in casts, splints, slings, etc. This leads to mental challenges and changes in emotions and mood due to 1) a sense of loss 2) a possible lack of coping resources and 3) symptoms of withdrawal from sport or exercise. To help with this, it is great if you have access to a mental performance coach who can individualize these strategies for you.

Phase II: Reaction to Rehab

In this phase, you now have an understanding of your injury, your prognosis, and what will go into the rehabilitation/physical therapy process. This is often one of the most challenging phases for athletes. You are going slower than usual but still likely have high expectations for yourself as an athlete. You may be working on moving your limb into a full range of motion when not so long ago, you were in a competition or game going as hard as you could. That feels different and is challenging. In this phase, athletes are physically concerned with 1) rebuilding Activities of Daily Living (ADLs) and 2) fitness gains. Mentally, athletes may 1) need different motivation strategies and 2) need to build resilience. To help with this, it is great if you have access to a mental performance coach who can individualize these strategies for you.

Phase III: Reaction to Return-to-Play

In this phase, you may have a team of sport medicine professionals who help you slowly reintegrate into practices. If you don’t, then you may be responsible for this process yourself. During this phase, we find that a physical focus on 1) fitness and 2) sport-specific skills.

Mentally, athletes may struggle with 1) a lack of self-efficacy for returning to sport or 2) re-injury anxiety. These are all common occurrences. To help with this, it is great if you have access to a mental performance coach who can individualize these strategies for you.